During the weight loss period, due to the adjustment of lifestyle habits. To lose weight it is very likely that constipation will occur due to changes in diet structure, reduced food intake, and reduced fat intake. Many people will become irritable due to constipation, their lower abdomen will bulge, and their weight and waist circumference will not decrease, which will seriously undermine their enthusiasm for weight loss and make them miserable.
For normal people, the average time from food entering the digestive tract to defecation is about 24 to 25 hours, so under normal circumstances, people defecate once a day. But 24 to 25 hours is just an average statistic, and there are definitely many people who deviate from this data. Constipation cannot be measured by time alone.
Some people have a bowel movement only once every three days, and their stool is the standard banana-shaped stool, which is easily discharged without any discomfort or distension, which is healthy and normal. Some people have bowel movements every day, but the stool cannot come out of the anus, so they have to use their hands or enema to solve the problem. Even if they have a bowel movement every day, it is not consider normal.
So what is true constipation?
From a medical perspective, there are three main symptoms of constipation:
a. Decreased bowel movement, such as less than three bowel movements per week
b. Dry and hard stools
c. With or without difficulty defecating
Occasional constipation symptoms do not mean that you have constipation. Doctors will diagnose constipation only if the symptoms have occurred for more than three months in the past six months, and the entire course of the disease has accumulated for at least six months. Only then can it be considered a “disease.”
Many girls who are losing weight have mild constipation. They do not need to rely on medication. They can completely relieve constipation by changing their wrong weight loss practices, adjusting their diet, exercise and daily routine. How to adjust? First, find the cause of your constipation and then prescribe the right medicine.
Please refer to the following suggestions for details
1. Constipation caused by a too light diet.
The intestinal wall lacks oil lubrication, which leads to dry stool and difficulty in excretion. You can eat a small handful of nuts weighing about 20g every day, or add a little more cooking oil when cooking;
2. Constipation caused by insufficient intake of solid food.
For constipation cause by unform food residues and small stool volume. It is recommend to increase the intake of some cereals and potatoes in the daily diet. Such as eating a large sweet potato of about 200g for dinner;
3. Constipation caused by insufficient dietary fiber intake.
The dietary guidelines recommend that the daily intake of dietary fiber should reach 25g. If the intake of dietary fiber is insufficient, it is easy to cause the intestinal peristalsis to slow down and prolong the time for the excretion of food residues. It is recommend to eat 500g of fresh vegetables every day and take some dietary fiber supplements at the same time.
4. Constipation caused by irregular work and rest schedule.
Irregular work and rest can cause endocrine disorders in the body, leading to an imbalance of beneficial intestinal flora, an unhealthy intestinal environment, and failure to promote defecation. It is recommend to supplement some probiotics on an empty stomach every morning . If you persist for a period of time, the large intestine environment will return to health and defecation will be smooth.
5. Constipation caused by too little water intake and exercise.
It is recommend to try to drink 1.2-2L of drinking water every day and exercise 3-4 times a week to help relieve constipation;
6. Constipation caused by environmental changes.
The toilet environment may change, and the body and mind may not adapt, resulting in constipation. At this time, you should pay special attention to your diet and drink more water, eat some food with the same calorie content, avoid greasy and spicy food, keep a good mood, and let nature take its course;
7. Constipation before, during or after menstruation.
During menstruation, due to hormone changes in the body, the uterus is fill with water and presses on the intestines. Which can also cause some constipation problems. Don’t worry too much. Develop the habit of regular bowel movements, and constipation will disappear after the menstrual period.
8. Born with weak intestinal motility.
The intestinal motility is weak and the feces cannot be discharge well. You can drink a little black coffee at breakfast to promote defecation, or you can rub your stomach more to help intestinal peristalsis.
Constipation is not an incurable disease. Don’t worry too much when you are troubled by constipation. Anxiety and impatience will also aggravate constipation. If constipation occurs for a long time, please go to the hospital to seek help from a regular doctor instead of believing in some so-called stool removal products or bowel cleansing methods.
Finally, the causes of constipation are many and complex, and it cannot be completely cure by eating a single food or product. You need to adjust your diet, exercise, and lifestyle at the same time. When your lifestyle habits are good, there will be no constipation problems.
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